Your first training1. Warm Welcome & Grounding (2–3 minutes)
I begin by creating a calm, safe, and encouraging environment.
We take a moment to breathe, settle into the body, and release any pressure to “perform.”
My goal is to help the beginner feel supported, not judged.
Focus:
Build trust
Reduce nervousness
Set the tone for a collaborative, empowering session
2. Conversation & Assessment (5 minutes)
Before moving, I ask a few simple questions to understand their background and goals:
What brings you to training right now?
Any past injuries or pain patterns?
What movements feel good vs. challenging?
What do you want to be able to do in your body?
This helps me tailor the session to their needs, not a generic routine.
3. Posture & Movement Screening (5–7 minutes)
I guide them through gentle, low‑pressure movements to observe:
Standing posture
Breathing mechanics
Hip mobility
Shoulder mobility
Basic squat pattern
Balance and coordination
I explain what I’m seeing in simple, encouraging language so they understand their body without feeling overwhelmed.
4. Teaching Foundational Principles (5 minutes)
Before any workout, I teach the three pillars of beginner conditioning:
1. Alignment — how to stack joints to move safely
2. Breath — how to breathe for stability and endurance
3. Control — slow, intentional movement over speed
This sets them up for long‑term success and reduces injury risk.
5. Intro to Functional Strength (10–12 minutes)
We move into a gentle, beginner‑friendly circuit focusing on:
Bodyweight squats or supported squats
Hip hinge practice
Core activation
Light upper‑body pushing/pulling
Simple balance work
I coach form, offer modifications, and celebrate small wins.
The goal is to build confidence, not intensity.
6. Cool Down & Somatic Integration (3–5 minutes)
We end with:
Light stretching
Breathwork
A moment to reconnect with the body
I help them notice how they feel—stronger, more aware, more grounded.
7. Reflection & Next Steps (2–3 minutes)
I offer personalized feedback:
What they did well
What we’ll focus on next
How their body responded
Then I outline a simple plan for future sessions based on their goals.
Training 2-31. Building on the Foundation
Sessions 2–3 deepen everything established in the first lesson:
Reinforcing proper alignment
Improving breath mechanics
Strengthening foundational movement patterns
Increasing body awareness and confidence
These sessions feel familiar but more fluid — clients start to understand how their body moves and why certain cues matter.
2. Personalized Progressions
Based on what you observed in Session 1, you begin to introduce gentle progressions:
Slightly deeper squats or supported variations
More confident hip hinge patterns
Light resistance (bands, bodyweight variations)
Beginner core stability drills
Simple balance and coordination challenges
Nothing overwhelming — just enough to build strength and momentum.
3. Corrective Work for Pain Patterns
If the client showed:
knee collapse
limited hip mobility
shoulder instability
weak core engagement
breath-holding
or compensations
—you begin addressing these with targeted corrective exercises.
This is where your biomechanics expertise shines. Clients start to feel “Oh, that’s why my body does that.”
4. Introducing Conditioning
Sessions 2–3 often include the first taste of light conditioning, such as:
Low‑impact cardio intervals
Controlled tempo circuits
Movement flows that build endurance
The goal is to elevate heart rate safely while maintaining form and breath.
5. Strengthening Mind–Body Connection
You continue integrating:
Somatic awareness
Breathwork
Nervous system regulation
Intuitive check‑ins
Clients begin noticing how their emotional state affects their movement and vice versa.
6. Confidence Building
By Session 3, clients typically feel:
More coordinated
More stable
More aware of their posture
More confident in their ability to train
You celebrate small wins and reinforce progress — this builds long‑term motivation.
7. Clear Next Steps
At the end of each session, you provide:
A simple recap of what improved
What you’ll focus on next
Any optional at‑home movements or awareness practices
Clients leave feeling supported, guided, and excited for the next phase.
Training 4-10Session 4 — Integration & Confidence
By Session 4, the beginner starts to feel more coordinated and familiar with foundational movements.
Focus:
Refining squat, hinge, push, pull, and core patterns
Improving breath–movement synchronization
Introducing slightly longer circuits
Building confidence with light resistance
Clients begin to feel: “I’m getting the hang of this.”
Session 5 — Strength Foundations
This is where you begin layering in true strength development, still at a beginner level.
Focus:
Adding resistance bands or light weights
Improving joint stability (hips, knees, shoulders)
Introducing tempo work (slow eccentrics)
Teaching proper bracing for heavier movements later
Clients start noticing early strength gains and better posture.
Session 6 — Mobility + Conditioning
Session 6 blends mobility, strength, and conditioning into a more fluid training experience.
Focus:
Dynamic mobility flows
Low‑impact conditioning intervals
Core endurance
Balance and coordination challenges
Clients begin to feel more athletic, not just “exercising.”
Session 7 — Movement Quality Upgrade
This session is about cleaning up technique and reinforcing safe, efficient movement patterns.
Focus:
Correcting compensations
Improving range of motion
Enhancing neuromuscular control
Introducing more complex but accessible patterns (e.g., step‑backs, lateral movements)
Clients feel more stable, more aware, and more in control of their body.
Session 8 — Strength Progressions
By now, the beginner is ready for slightly more challenging strength work.
Focus:
Increasing resistance
Introducing supersets or structured circuits
Building glute, core, and upper‑body strength
Practicing endurance under good form
Clients start to feel stronger in daily life — stairs, lifting, posture, energy.
Session 9 — Conditioning Confidence
This session builds cardiovascular capacity without overwhelming the nervous system.
Focus:
Low‑impact cardio intervals
Functional conditioning circuits
Breath control under effort
Learning to pace themselves
Clients feel more energized, less fatigued, and more capable.
Session 10 — Assessment, Reflection & Next‑Phase Planning
Session 10 is a milestone. You revisit the beginner’s progress and set the next phase of training.
Focus:
Re‑assessing movement patterns
Celebrating improvements in strength, mobility, and confidence
Identifying new goals
Outlining the next 10‑session progression
Clients feel proud, motivated, and excited for what’s next.
Training 11+Session 11–15 — Strength, Skill & Confidence Expansion
By this stage, the beginner has solid foundations. Now you begin to expand their athletic capacity.
Focus:
Increasing resistance safely
Introducing more complex movement patterns
Improving coordination and rhythm
Building endurance through structured circuits
Strengthening weak links identified earlier
Clients start to feel:
“I’m not just exercising — I’m training.”
Session 16–20 — Personalized Athletic Development
This is where training becomes deeply individualized. You tailor the program based on:
Their goals
Their movement patterns
Their strengths and limitations
Their preferred training style
Their nervous system responses
Focus:
Progressive overload (heavier weights, harder variations)
More dynamic movements (lunges, step‑ups, lateral work)
Stronger core and glute development
Improved balance and stability
Breath control under higher intensity
Clients begin noticing real‑world changes:
Better posture
More energy
Less pain
Stronger daily movement
Higher confidence
Session 21–30 — True Transformation Phase
This is where the beginner transitions into a consistent, capable, confident mover.
Focus:
Athletic conditioning (low‑impact but powerful)
Strength circuits with endurance elements
Mobility flows that enhance performance
Faster recovery and better body awareness
Mental resilience and self‑trust
Clients often say things like:
“I feel stronger than I ever have.”
“My body finally makes sense to me.”
Session 30+ — Long‑Term Training Identity
At this point, the client has built a foundation strong enough to pursue:
Strength goals
Aesthetic goals
Mobility goals
Pain‑reduction goals
Athletic performance goals
Weightlifting or sport‑specific training
Mind–body integration
Focus:
Sustainable training
Periodized programming
Continued skill development
Injury prevention
Nervous system regulation
Deepening somatic awareness
This is where your holistic approach becomes life‑changing.
Clients feel empowered, educated, and connected to their bodies in a way they’ve never experienced before.
What you need to bringGym attire , Water, and Fitness Shoes
What I can bringBands, weighted ankle and wrist wraps, TRX, Hurdles, Cones (when driving to the clients home)
If client is coming to my Gym I have a fully packed gym
Frequently asked questions
Cancellation Policy
We totally understand that life can be unpredictable and plans might change. That's
why we've got your back with our flexible cancellation policy, designed to give you
peace of mind when booking private sports lessons with our awesome local instructors!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel
within 24 hours of making your booking. We want to make the process as hassle-free as
possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the
number of students joining, we've got you covered there too. You can easily make
these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and
book with confidence, knowing that we're here to accommodate your needs every step of
the way!
Reputation
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Rozalia is getting started on TeachMe.To. We don't yet have enough data to assign this coach a Happy Student Score, but you can read reviews left by their students.
We strictly vet every instructor so you can book with confidence. Satisfaction is guaranteed.
Average rating
5.0
5 ratings•5 reviews
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Kelly Barter
We highly recommend Rozalia! She comes to our home to personally train our two children (ages 9 and 11), who are both competitive hockey players. Rozalia is incredibly knowledgeable about age-appropriate training techniques and always makes the sessions engaging and fun — our kids genuinely look forward to her visits!
She’s not only helping to build their strength, mobility, and conditioning, but also shaping their attitude toward fitness in a really positive way. She speaks to them about healthy nutrition and takes the time to explain why these habits are important at their age, which has really resonated with them.
If you’re looking for a personal trainer who truly connects with kids and understands athletic development, Rozalia is fantastic!
Jason
Working with Rozalia for Sports Training and Conditioning has been a game‑changer. Her programming is precise, evidence‑based, and tailored to my athletic goals. She identifies weaknesses quickly and builds sessions that push you without ever compromising form or safety. My speed, strength, and overall conditioning have noticeably improved. If you’re serious about elevating your athletic performance, Rozalia is the coach you want in your corner.
Shirley
Some years ago now, I had the opportunity to work with Rozalia - she was my fitness instructor. She certainly put me through my paces and ensured I worked hard, but she was also spiritually "there for me" as I worked through the loss of my husband, and the difficulties of working in a re-designed work environment. She was always cheerful, and ready to roll. Thank you Rozalia for your support and encouragement. And well done on building your own future.
Mike
Rozalia is an incredible instructor as well as a fantastic person to work with. She has created workouts and educational videos regarding my organ health, nutrition, and a number of other topics; in each task she has gone above and beyond. She's genuine, kind, and really wants your personal success. A coach and earnest supporter all in one. You really find someone better. I'm looking forward to working with her again in the future.
Iseah
Rozalia's animal flow classes were fundamental in our athletic development program. She is passionate, energetic and extremely intelligent. I highly recommend all fitness enthusiasts to sign up for her classes!.
Rozalia is getting started on TeachMe.To. We don't yet have enough data to assign this coach a Happy Student Score, but you can read reviews left by their students.
We strictly vet every instructor so you can book with confidence. Satisfaction is guaranteed.
Coach Rating
5.0•5 reviews
✨
Rozalia is getting started on TeachMe.To. We don't yet have enough data to assign this coach a Happy Student Score, but you can read reviews left by their students.
We strictly vet every instructor so you can book with confidence. Satisfaction is guaranteed.
Coach Rating
5.0•5 reviews
About your personal training trainer
Rozalia Kieliszkiewicz is the founder of Soul Food Fitness Inc., a wellness brand blending science, spirituality, and high‑performance athletic training. With a Master of Science in Nutritional Psychology and a multidisciplinary background in biology, chemistry, physics, psychology, and food science, she brings a uniquely integrated approach to human performance.
Rozalia specializes in sports training and conditioning, with advanced expertise in biomechanics, injury mechanics, and movement optimization. Her coaching focuses on building strong, resilient bodies through functional strength, mobility, and evidence‑based conditioning strategies tailored to each athlete.
Through Soul Food Fitness, she combines physical training with nutritional psychology, intuitive wellness, and somatic awareness—helping clients strengthen their bodies, regulate their minds, and reconnect with their inner wisdom. Her digital content, retreats, and programs are known for their depth, clarity, and soul‑centered approach.
Rozalia’s mission is simple: to elevate human potential through movement, nourishment, and conscious living.
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Teaches:Adults
🌱
Levels:Beginners, Intermediates, Experts
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Lives in:Ottawa, Ontario
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Years Coaching:10 years
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Given:5 training
RK
Rozalia · usually replies in 3 min
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Rozalia's availability
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At your location
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Travels within 15 miles
Vincent Massey Public School
Free529.9 miles away
Availability on all locations
Near Ottawa, Ontario
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